Give fat the boot - less carbs, more protein

Successful muscle definition is the result of three elements: Building muscle, maintaining the newly built muscle and the right nutrition.

In many athletes, who have already built plenty of muscle mass, the individual muscle groups are often difficult to recognise. Muscle definition doesn’t mean increasing your weight training to build more muscles.

The key to muscle definition is actually the right diet. If you body fat percentage is too high, not even the best workout plan can help.

You need to burn body fat in combination with the right diet and additional endurance exercises.

1. Increase your protein intake

Proteins are essential for the cell structure and for muscle building. Depending on your requirements, you shout take in 1.8 - 2.3g of protein per kilogram of body weight for muscle definition.

Muscle definition summed up in one sentence: Proteins are essential to maintaining muscle mass, while at the same time reducing body fat.

Muscle definition means less body fat.

You need to understand that there is constant work going on in your muscles – building work and also repairs to be exact.

Work is going into overdrive when you are sleeping or resting. Your body converts the available protein building blocks into tools for these construction works.

If the body doesn’t have the tools it needs, i.e. a sufficient supply of protein, then it will fall back on protein stored in the muscles and synthesises it instead. Your body is deprived of important resources and you to lose that hard earned muscle mass as a result.

2. Use high-quality protein sources

Use varying sources of protein to meet your requirements. The nutrition plan for muscle definition should be supplemented with low-fat, protein-rich foods like chicken, beef, fish, eggs and dairy products.

3. Reduce your carbohydrate intake

Carbohydrates may be the workout fuel for muscle definition, but only a moderate and reduced carbohydrate intake will allow you to stabilise your training level and burn body fat for better muscle definition.

Only when the carbohydrate stores are exhausted, does the body tap into the fat reserves for energy.

You can generally set a daily carbohydrate intake at 1 - 1.5g per kilogram of body weight.

Reduce the amount of carbohydrates in your diet and give preference to long-chain carbohydrates like whole grain products, oatmeal and rice, which release energy over a longer period of time and leave you feeling fuller for longer.

After a workout, the body needs quick and effective carbohydrates and protein to prevent nutrient deficiencies and loss of muscle mass.

Try and consume a sufficient amount of protein and fast-acting carbohydrates within 30 minutes of completing your workout. Foods with a high glycaemic index (GI) make an ideal post-workout snack.

A home-made shake with quark, bananas and milk offers a quick supply of energy. Alternatively, have a protein shake with orange juice or a banana!

60-90 minutes after your workout, we recommend simple, fast carbohydrates and about 50g of protein. How about a meal, consisting of a low-fat protein source like meat, low-fat fish or egg whites and carbohydrates with a low glycaemic index like oatmeal, whole grain bread, whole wheat pasta or potatoes?

8. The right combination of weight training & endurance training

We recommend that you strike a good balance between strength and endurance exercises in your workout plan. Weight training helps build and strengthen your muscles. Invest plenty of time in an additional endurance training to help reduce body fat further.

9. Take your time

As well as the appropriate nutrition and a perfectly-coordinated workout plan, regeneration also plays an important role in muscle definition. Make sure you take breaks and get enough sleep and rest.

Muscles regenerate best with workout intervals of 24 - 48 hours.

Allow yourself at least 8 hours of sleep to make sure you are fit for your next workout. Miracles don't happen overnight. Visible results in muscle definition take time.

Additional tip: In addition to your regular diet, we recommend sports nutrition in the form of protein shakes and BCAA capsules to cover the increased demand for proteins and amino acids for muscle definition.